The essential ice packs for boosting recovery in 2024

Ice packs are super handy to have in your arsenal when treating an injury, particularly if you’re following the traditional R.I.C.E technique (rest, ice, compression, elevation).

And the good news is that they’re entirely portable, typically cheap and usually reusable. If you’re looking to pick one up, we’ve listed our favourites below, with picks included based on in-depth research and analysis of user reviews.

If you’re interested in fully-immersive ice therapy, on the other hand, check out our list of the best home ice baths for athletes.

Best ice packs in 2024

GPD 3in1 Gel Ice Pack

This ice pack from Gelpacks Direct is designed with a gel element, which the brand claims remains flexible and soft when frozen.

It can also double as a heated compress to provide some pain relief and muscle relaxation.

The pack comes with an adjustable strap that’s said to securely wrap around any limb or joint. The strap’s adjustable elastic also aims to provide some compression.

A wide surface is designed to provide comfort and keep the full surface of the pack in contact with the body.

It comes with a pouch to keep your skin protected and there’s also access to video guides to ensure you’re using the pack correctly.

Size: 30 x 14 cm
Freezing time: 2 hours (40 seconds in microwave for heat)
Designed for: All body parts
Additional features: Can be heated, elastic compression strap

Steroplast Sterofreeze Instant Ice Packs

It’s important to note that instant ice packs are not environmentally friendly, due to their inability to be reused. However, if there is a chance that you could get stuck or are in extreme conditions, having one to hand may be useful.

Steroplast’s instant ice pack can be used by being squeezed and shaken, which activates a cooling agent. It doesn’t need to be stored in a freezer and can be transported with you as you train or race.

There also won’t be any water on the surface, which could cause a mess in your bag or first aid kit, as there would be no condensation or ice on the exterior.

Size: 24cm x 12cm
Freezing time: N/A
Designed for: All body parts
Additional features: Instant freezing

FlexiKold Gel Ice Pack w/Straps

This gel ice pack features a reusable gel element, which the brand says keeps it cool for prolonged periods of use.

The proprietary gel is also designed to remain flexible while frozen to allow it to conform to any body part or surface area.

It reportedly comes in a nylon exterior to keep your skin protected from ice burns, with double-sealed seams to prevent wear and tear.

The ice pack itself rests inside an insulating layer, which aims to keep the gel cooler for longer.

FlexiKold say the outer layer allows users to select a higher or lower intensity of coldness, depending on which side is applied – either thicker nylon or thinner fabric.

The straps use a hook and loop design to provide customisable tightness.

Size: 19 x 29 cm
Freezing time: 1-2 hours
Designed for: All body parts
Additional features: Insulation, heavy duty nylon

MyProtein Hot & Cold Gel Pack

• Buy now from MyProtein (£3.99)

MyProtein’s ice pack is a budget option with a wide array of features. It’s designed to double as a heated compress and is said to be entirely reusable.

It features a strap with a wide compartment to allow the pack to rest against the effected body part, which may be particularly useful to cover surface areas on the lower or upper back

Size: Unspecified
Freezing time: 1 hour (90 seconds in microwave/8-10 minutes in boiling water for heat)
Designed for: All body parts
Additional features: Heated option

Decathlon Hot/Cold Compress

• Buy now from Decathlon (£6.99)

This compress from Decathlon is crafted using a pliable gel material, which reportedly maintains its flexibility when frozen, allowing it to easily conform to various joints or muscles.

It can be bought in two sizes, medium or large, depending on your individual requirements.

It’s also reusable and can be heated up. There is a sleeve for protection, plus an adjustable strap designed to keep things tight and secure.

Size: 30.5 x 15.5 cm
Freezing time: Unspecified
Designed for: All body parts
Additional features: Heated option

Magicgel Leg Ice Pack

This ice pack from Magicgel aims to entirely cover your legs. It uses a proprietary gel, which is said to be pliable and able to conform to the curvature of your body.

The gel is said to remain at frozen temperatures for up to 25 minutes. The outer layer is made from a nylon, which is designed to be durable and gentle against skin.

There are no straps which could make this option a little inconvenient if you’d prefer to go hands-free, but those could be purchased separately.

Size: 76 x 27 cm (according to buyers)
Freezing time: Unspecified
Designed for: Legs or entire back
Additional features: Full coverage of leg or back

NEWGO Ankle Ice Pack Wrap

Most athletes, at one point or another, will experience ankle pain of some kind. Newgo’s ice pack is designed to be smaller in stature, specifically aimed at providing relief and recovery benefits for ankle injuries.

The dimensions aim to cater for a range of sizes and are said to be suitable for both the left and right foot.

This pack uses an elastic Velcro strap to allow for hands-free application and added compression. It’s said to have a lower ice point, allowing the gel to remain pliable and flexible.

Size: ‎14.6 x 12.7 cm
Freezing time: 2-4 hours
Designed for: Ankle
Additional features: Ankle strap

What are the benefits of ice packs for recovery?

Using an ice pack for cold therapy can be an effective way of managing injuries and boosting your recovery time.

Ice packs have been widely cited as able to provide relief from pain, reduce inflammation and help to decrease tissue damage.

While ice baths or cryotherapy chambers target the whole body, ice packs have the added benefit of being able to treat an injury in isolation.

They’re also cost-effective, portable and easy to incorporate into your recovery routine.

How to use an ice pack for recovery?

Remember to follow recommended guidelines for icing, such as applying ice for 15-20 minutes at a time with breaks in between and using a barrier such as a towel or cover between the ice pack and your skin to prevent ice burns.

See this NHS advice for a full guide on how to use ice as part of treatment for sprains and strains.

If you have a severe injury or are unsure about the appropriate treatment, be sure to consult a healthcare professional for proper evaluation and guidance.

What to look for in an ice pack?

1. Size and shape: Smaller ice packs are ideal for targeting specific areas, such as joints or localised muscle groups. Larger ice packs offer broader coverage, making them suitable for larger muscle areas or general application.
2. Flexibility: Look for an ice pack that offers flexibility to conform to your body. This ensures maximum contact and coverage, allowing the cold therapy to penetrate deeply and effectively.
3. Material: Ice packs are available in various materials, each with its own advantages. Gel-filled ice packs are a popular choice due to being cheaper long-term and more environmentally friendly. Instant cold packs, on the other hand, are designed for one-time use and offer immediate cold relief without the need for refrigeration.
4. Insulation: Consider ice packs that come with insulation layers or covers. These features help retain the cold temperature for longer periods, allowing you to get the most out of the cooling effect. Insulation layers also prevent direct contact between the ice pack and your skin.
5. Ease of use: Look for packs with adjustable straps, wraps, or Velcro fastenings that securely hold the ice pack in place. This enables you to move around comfortably while benefiting from cold therapy.
6. Hot/cold therapy versatility: You may also want to consider ice packs that offer both hot and cold therapy options. These dual-purpose packs allow you to alternate between heat and cold treatments, providing versatility and catering to different recovery needs.